Uploaded March 2015 | Updated September 2026, 7 hours ago
Stretch out the all too often tight hips while training core stability and upper body power with the Medicine Ball (MB) Bounce Blast exercise progressions. To perform . . .
Variation 1:
Preparation: Stand facing a brick wall or a partner, 3-4 feet away with a moderate to light medicine ball in hand and mat on nearby to place under the knee. Next, assume a lunge position with the back knee on the mat and front knee behind the toe of the front foot.
Movement: Holding the medicine ball with both hands and keeping the hips stationary and torso elongated as well as upright throughout the movement bring the hands and ball overhead. In an attempt to bounce the ball off the ground to the wall or partner and back to you, vigorously bring the arms and ball downward to the ground. Release the ball to allow it to hit the ground about halfway between you and the wall or partner.
Tips: Remember to watch out for the return of the ball if using a wall as it may return back to you very quickly. Throughout the movement, try to keep the hips stationary and torso upright without slumping forward while throwing the ball. Progress the movement by moving further away from the wall.
Variation 2:
Preparation: Stand beside a brick wall or a partner, 3-4 feet away with a moderate to light medicine ball in hand and mat on nearby to place under the knee. Next, without facing the wall or partner assume a lunge position with the back knee of the leg closest to the wall on the mat and front knee of the other leg behind the toe of the front foot.
Movement: Holding the medicine ball with both hands and keeping the hips stationary and torso elongated as well as upright throughout the movement bring the hands and ball overhead. In an attempt to bounce the ball off the ground to the wall or partner and back to you, vigorously bring the arms and ball downward across the body towards the ground. Release the ball to allow it to hit the ground about halfway between you and the wall or partner.
Tips: Remember to watch out for the return of the ball if using a wall as it may return back to you very quickly. Throughout the movement, try to keep the hips stationary and torso upright without slumping forward while throwing the ball. Progress the movement by moving further away from the wall or lifting the knee off the mat 4-6 inches to strengthen the lower body while working stabilization.
Discover additional exercises like this in the hands-on training from The Cooper Institute at CooperInstitute.org
Stretch out the all too often tight hips while training core stability and upper body power with the Medicine Ball (MB) Bounce Blast exercise progressions. To perform . . .
Variation 1:
Preparation: Stand facing a brick wall or a partner, 3-4 feet away with a moderate to light medicine ball in hand and mat on nearby to place under the knee. Next, assume a lunge position with the back knee on the mat and front knee behind the toe of the front foot.
Movement: Holding the medicine ball with both hands and keeping the hips stationary and torso elongated as well as upright throughout the movement bring the hands and ball overhead. In an attempt to bounce the ball off the ground to the wall or partner and back to you, vigorously bring the arms and ball downward to the ground. Release the ball to allow it to hit the ground about halfway between you and the wall or partner.
Tips: Remember to watch out for the return of the ball if using a wall as it may return back to you very quickly. Throughout the movement, try to keep the hips stationary and torso upright without slumping forward while throwing the ball. Progress the movement by moving further away from the wall.
Variation 2:
Preparation: Stand beside a brick wall or a partner, 3-4 feet away with a moderate to light medicine ball in hand and mat on nearby to place under the knee. Next, without facing the wall or partner assume a lunge position with the back knee of the leg closest to the wall on the mat and front knee of the other leg behind the toe of the front foot.
Movement: Holding the medicine ball with both hands and keeping the hips stationary and torso elongated as well as upright throughout the movement bring the hands and ball overhead. In an attempt to bounce the ball off the ground to the wall or partner and back to you, vigorously bring the arms and ball downward across the body towards the ground. Release the ball to allow it to hit the ground about halfway between you and the wall or partner.
Tips: Remember to watch out for the return of the ball if using a wall as it may return back to you very quickly. Throughout the movement, try to keep the hips stationary and torso upright without slumping forward while throwing the ball. Progress the movement by moving further away from the wall or lifting the knee off the mat 4-6 inches to strengthen the lower body while working stabilization.
Discover additional exercises like this in the hands-on training from The Cooper Institute at CooperInstitute.org
